Weekend Ramble: Health Benefits of Cucumber

You know... I've been eating cucumbers all my life, but apparently I have taken their wonderful nutritional values and benefits completely for granted. That is... until I stumbled across this article on WebMD. Read it and smile, because including more cucumber in our diabetic meal plans is not only easy, but quite tasty as well. I'll link to a couple of my cucumber recipes at the end, too. Enjoy!

Health Benefits of Cucumber

Medically Reviewed by Mahammad Juber, MD on November 29, 2022

Written by WebMD Editorial Contributors

 

Cucumbers are refreshing, juicy members in the gourd family that are popular in summer dishes and salads around the world. Cucumbers thrive in warm temperatures, making them a common addition to summertime gardens. Their mild flavor makes them easy to add to many dishes without affecting the flavor of the food, which makes cucumbers an easy way to add bulk to smaller meals. Cucumbers can also be pickled, and they pick up the flavor of the brine better than almost any other green thing. Cucumbers are technically considered berries, not vegetables. However, their green skin still offers some significant health benefits, as does the rest of the cucumber. 

Health Benefits

The vitamins, minerals, and antioxidants in cucumber provide significant health benefits. For example, cucumber skin is full of beta-carotene, which is part of the reason for its rich green color. The carotene family of pigments are important provitamins. Your body can convert beta-carotenes into vitamin A, which is a critical vitamin for keeping your eyes and skin healthy. 

Other health benefits of cucumber include:

May Aid Weight Management

Cucumber is a super-low calorie food. An entire cucumber, generally defined as being 8.25 inches long or 300 grams, only has 45 calories. Cucumbers are more than 96% water, so they’re filling and nutritious but not calorie-dense. This high-water, low-calorie combination is great for weight management. Studies have shown that eating foods with low energy density, or few calories per gram, is connected with weight loss in people who are obese. Cucumbers are the very definition of a food with a low energy density, so adding them to your diet may help you maintain or reduce your weight.

Rich in Antioxidants

Cucumbers are full of nutrients that act as antioxidants. These antioxidants may have particularly powerful effects, according to some studies. One such study tested the power of cucumber powder and found that adding cucumber to the diet significantly increases the amount of antioxidant activity in the body. While more studies should be done, cucumber root is a safe way to get more dietary antioxidants easily.

May Reduce Blood Sugar Levels

Finally, cucumbers are low in carbohydrates, so they can be a good option for people with elevated blood sugar levels. Early trials suggest that cucumber is one of the most effective plants for not only reducing blood sugar levels but also lowering the risk of hypoglycemia during a blood sugar drop. For people with diabetes, cucumber may be a helpful addition to their diet to moderate blood sugar levels more effectively.

Nutrition

Cucumbers are full of antioxidants, particularly in their skin. These compounds help your body process and remove free radicals, which lowers your risk of health conditions like cancer, heart disease, and diabetes. 

Cucumber is also rich in the mineral potassium. This mineral helps your nerves fire, your cells communicate, your muscles contract, and your kidneys function. Without enough potassium, you may start to notice problems with your blood pressure and heart function.

In addition to antioxidants and potassium, cucumber is an excellent source of:

• Beta-carotene
• Vitamin K
• Potassium
• Folate 
• Zinc
• Magnesium
• Choline

Nutrients per Serving 

A 1/2-cup serving of cucumber contains:

• Calories: 8
• Protein: Less than 1 gram
• Fat: Less than 1 gram
• Carbohydrates: 2 grams
• Fiber: Less than 1 gram
• Sugar: 1 gram

Portion Sizes

Because cucumber is so low in calories, it’s hard to eat too much when it comes to weight management. However, eating too much of anything can cause discomfort. Eating large amounts of cucumber in one sitting may lead to stomach pain or distress. In general, it’s best to eat a few ounces of cucumber at a time to prevent stomach discomfort.

How to Prepare Cucumber

Cucumber is a versatile food. It’s easily found in grocery stores, farmers’ markets, and health food stores around the country all year long, though it may be less expensive during the summer when it’s in season. 

Cucumbers are most frequently eaten raw. Their high water content can cause strange results when they are incorporated into cooked dishes. As a result, cucumbers are most commonly eaten cold. Here are a few ways to incorporate this refreshing plant into your diet.

• Sprinkle sliced cucumbers with salt as a snack.
• Eat a small cucumber on its own.
• Add cucumber slices to water.
• Include cucumbers in salads.
• Make your own pickles.
• Add cucumbers to sandwiches.
• Throw cucumber slices into smoothies.

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As promised, here are a few of my favorite ways to use cucumber:

German Cucumber Salad

Tuna Bonanza

Shirazi Salad

Sesame Cucumber Salad

Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Creamy Colonial Crunch

Desserts... always a tough one in the realm of diabetes. The ingredients here have a relatively low GI, and by limiting the quantity to what a sensible dessert SHOULD be, you can indulge without freaking out . Yeah yeah, I know... yogurt and berries... what's the big deal, right? Well the big deal is that you're putting this together yourself. You can get creative with the fruit colors to represent different holidays or countries. :-) More importantly, you are TAKING CONTROL and making something delicious that won't wreak havoc with your numbers! :-) 

Ingredients:

· 1/2 cup fat free PLAIN yogurt
· Some blueberries
· two strawberries
· some sunflower seeds

Preparation:

Put the yogurt in a very small bowl. The key here is.... dessert, not a whole meal. Cut up the strawberries into small pieces so it looks like more than just two and place them on top. Add the blueberries and sunflower seeds... Done!

Blessed be... and happy cooking!

Slow Cooker Korean Beef

Credit for this dish goes to Amber De Florio at Taste.com.au.

Who needs takeout when it takes just 10 minutes to prepare this slow cooker Korean beef? Simply get all your ingredients together and let the slow cooker work its magic. The beef melts in your mouth with every bite thanks to the sweet and savory flavors of the bulgogi sauce, onion, garlic and ginger. The smoky notes from the sauce also infuse into the meat, and the addition of toasted sesame seeds on top show how easy it is to create a rich and complex flavor profile with such simple ingredients. Enjoy!

Ingredients:

• 2 to 2.5 lbs beef chuck steak - cut into bite size pieces
• 1 yellow onion - finely chopped
• 2 garlic cloves - finely chopped
• 2" - 3" piece ginger - grated or shredded
• 16 oz bulgogi sauce and marinade
• 1 tbsp corn flour (I prefer Wondra flour for the easy button)
• 2 scallions - thinly sliced diagonally
• Toasted sesame seeds - to serve

Preparation:

Combine the beef, onion, garlic, ginger and bulgogi sauce in a slow cooker. Cover and cook on HIGH for 3 hours 30 minutes or until beef is almost tender.

Place the flour and 1 tsp water in a small bowl and stir to combine. Stir into beef mixture and cook, covered, for 30 minutes or until sauce has thickened and beef is tender.

Top beef with shallots and sesame seeds and serve with a whole grain wild rice or barley. Add a green vegetable that you enjoy.

Blessed be... and happy cooking!

Roasted Salmon with Tomatoes and Olives

 This recipe is adapted from one found on EatingWell.com

Salmon pairs well with many things, but the blend of tomatoes, olives and garlic featured in this dish will absolutely bring about the Yummy Noises I always strive for.

I had to adapt EatingWell's recipe just a tad. As a member of the numerous seafood groups on the Net I have learned that salmon has been overcooked for decades. Since this is a sheet-pan meal I have modified their otherwise wonderful recipe to balance the cook times of fish and garnish. Enjoy!

Ingredients:

• 1 pint cherry tomatoes, halved
• ¼ cup Kalamata olives, quartered
• 2 tablespoons extra-virgin olive oil, divided
• 4 teaspoons minced garlic
• 1 tablespoon chopped fresh thyme
• ½ teaspoon salt, divided
• ½ teaspoon ground pepper, divided
• 1 ¼ pounds salmon fillet, cut into 4 portions

Preparation:

Preheat oven to 400 degrees F.

Stir tomatoes, olives, 1 tablespoon oil, garlic, thyme, 1/4 teaspoon salt and 1/4 teaspoon pepper together in a microwave safe bowl. Nuke the mix for 1-2 minutes depending on your unit's power.

Transfer the nuked mixture to half of a large rimmed sheet-pan. Brush the remaining 1 tablespoon oil all over the salmon pieces; sprinkle with the remaining 1/4 teaspoon each salt and pepper. Place on the empty side of the sheet pan. Bake until the tomatoes have broken down and the salmon is just cooked through, 8-9 minutes. Serve the tomato mixture atop the salmon.

Pair with a second vegetable of choice like steamed fresh broccoli or green beans.

Blessed be... and happy cooking!

Minestrone Chili

My plan to empty the fridge to make room for groceries for a large holiday gathering brought about this wonderful chili that Carolyn decided should be called Minestrone Chili. As you know, a minestrone was originally put together with all of the week's leftovers in Italian families so nothing went to waste. Paired with some coarse ground venison as a special treat, this chili turned out so good that it deserves a spot on the blog. Feel free to use beef, of course, if you're not a hunter. Enjoy!

Ingredients:

Except for the base of beef or venison, tomatoes and my seasonings, the composition is largely dependent on what is in your fridge. I will list the things I added, but I really just grabbed what was there without regard for quantity. Rule of thumb: just cut everything to bite size as this will be a spoon dish. 

• 1.5 lbs lean ground venison or beef
• 2  28 oz can whole peeled tomatoes in thick puree
• 1 tbsp chili powder
• 1 tbsp Chef Michael's "The Good Stuff" Seasoning - click link or see below 
• 1 red bell pepper
• couple stalks celery
• asparagus
• 1 leek stalk - dismantled and thoroughly washed
• broccoli
• 2-3 scallions
• 1-2 shaved carrots - I just use the veggie peeler

One tablespoon “Good Stuff”:

• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp smoked paprika

Preparation:

Fry the chop meat in a bit of olive oil. Add the canned tomatoes. Carefully break each one open and then coarsely mash with potato masher. Leave them chunky. :-)

Next add red bell pepper and celery, and then the asparagus. Blend.

Take your time cleaning the leek to remove all dirt. Cut up and add to the pot.

Next up I found some broccoli and a few scallions, so they went in.

I was on a roll so I decided on some shaved carrots just for fun.

Finally one can plus some leftover cannellini beans were blended into the mix along with the "Good Stuff" and the chili powder. I let it all simmer for about an hour before serving.

Blessed be... and happy cooking!

Slow Cooker Chicken & Mushroom Marsala

You know how much I love the ease of slow cooking. Well, this one may seem really simple but it packs a whole boatload of flavor! Chicken, mushrooms and wine.... How can you go wrong? :-)

Ingredients:

• 2 lbs skinned boneless chicken thighs or breasts, cut up
• ~2 tbsp olive oil
• 1 large onion cut up, like bite-size
• 10 oz baby ports (small portobello mushrooms), halved or quartered depending on size
• 1 bunch scallions, cut in 3/8 - 1/2" sections
• 1 cup dry Marsala wine
• 2  10.5 oz cans unsalted condensed cream of mushroom soup
• 1 tsp table salt
• fresh ground black pepper to taste - I do 6 twists of pepper mill
• chicken broth or white wine for thinning if needed

Preparation:

In large skillet or Dutch oven heat one tbsp of olive oil, sear chicken pieces and place in slow cooker.

Cut up onions, mushrooms and scallions and lightly saute

in same skillet with another tbsp olive oil if needed.

Add Marsala and blend to a simmer.

Add cream of mushroom and again bring to a simmer and blend.

Season with 1 tsp table salt and fresh ground black pepper to taste and pour over chicken.

Cook for 4-5 hours on high.

Serve over pearl barley or noodles (rice for non-diabetics) with a green veggie side.

Blessed be... and happy cooking!

Weekend Ramble: Is Diet Soda a Healthy Choice?

The short answer is, in fact, a resounding NO! Find out why in this informative article published on University Hospitals health blog.

Is Diet Soda a Healthy Choice?

Jacob Wolf, ND, LAc - June 24, 2024

For health-conscious people, choosing diet soda instead of regular seems like a better choice. No calories, no sugar, no problem, right? “Wrong,” says Jacob Wolf, ND, LAc, naturopathic physician at University Hospitals Connor Whole Health. “Although diet soda doesn’t contain sugar, the artificial sweeteners, flavor enhancers and other chemical additives can be harmful to your health.”

Studies have shown that even one or two diet sodas a day can have negative health effects. If regularly consumed in larger amounts, the harmful effects of diet soda are multiplied, potentially increasing the risk for a variety of serious health problems, including:

Diabetes & Metabolic Syndrome. Studies have shown a link between diet soda and an increased risk for metabolic syndrome, a cluster of symptoms that may include low levels of HDL (good) cholesterol, high blood sugar, increased belly fat, high triglycerides and high blood pressure. Metabolic syndrome greatly increases the risk of developing type 2 diabetes.

AFib & High Blood Pressure. Studies show that drinking just one diet soda per day may increase the risk of cardiovascular problems including AFib (irregular heartbeat) and high blood pressure.

Weight Gain & Disrupted Hunger Signals. The artificial sweeteners in diet soda trigger the same response in the brain as real sugar. The moment "sweetness” is detected, it signals the body to release hormones to process the sugar. And because diet soda is hyper-sweetened, it can trigger cravings for more sweet, high-calorie foods leading to weight gain and belly fat in particular.

Dental Problems. Diet sodas often contain phosphoric and citric acids which can erode tooth enamel. Weakened tooth enamel can lead to tooth sensitivity, pitting of the tooth’s surface and changes to the color of the teeth, giving them a chalky appearance.

Headaches. People who are prone to migraines may be more likely to get headaches after consuming artificial sweeteners, such as those found in diet soda.

Changes in Bone Density. Diet soda contains phosphorus, which may decrease bone density and increase the risk of osteoporosis, especially in older adults.

Stroke & Dementia. The consumption of artificial sweeteners like aspartame, has been linked to an increased risk of neurological problems like stroke and dementia.

Gut Health. Some studies suggest that artificial sweeteners may disturb the balance of bacteria in the digestive tract, called the gut microbiome. Saccharin and sucralose in particular have been shown to dramatically alter healthy bacteria levels in the gut and may affect blood sugar control. Changes in the microbiome caused by artificial sweeteners may also inhibit some aspects of the immune system’s ability to respond to infections.

Kidney Disease & Kidney Stones. Excessive soda consumption, diet or regular, may increase the risk of chronic kidney disease and the formation of kidney stones.

Nonalcoholic Fatty Liver Disease (NFLD). Research has established a strong correlation between diet soda and NFLD, which affects up to half of people.

Thyroid Function. Some studies have found that drinking diet soda can cause the thyroid gland to work less efficiently, potentially leading to increased fat storage and weight gain.

Joint Pain. The artificial sweeteners in diet soda can trigger an inflammatory response in the body and may worsen joint pain.

Healthy Alternatives:

“Even though drinking a moderate amount of diet soda isn’t likely to hurt you, it has no nutritional value and offers no benefit to human consumption” says Dr. Wolf. “It’s better to quench your thirst with healthier alternatives like water, seltzer and unsweetened tea or coffee.”

“If you choose to occasionally indulge in soda, it’s better to choose one made with real sugar instead of diet versions with all the chemicals and additives. As always, moderation is key.”

Dr. Wolf also cautions people to be mindful of popular “natural” sodas made with newer sugar alternatives. Stevia and agave may trick the body into wanting more, and the sugar alcohol erythritol has been linked to an increased risk of heart attack, stroke and blood clots.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

 

Hot Bacon Kale

Ready for a green treat? Well then..... Have I got a treat for YOU!!!
I discovered kale.

There... I said it. I really didn't know kale existed until I was in my mid-fifties. LOL
I have to tell you... I'm kind of ticked off that nobody ever introduced me to
this great leafy green wonder before, but hey... can't win them all, right?
My introduction to kale was by way of this recipe, and let me tell you... it was baptism by fire, because this side is just insanely good! Now granted, it has bacon, and I am the first to admit that just about ANYTHING with bacon is amazing... There are more flavor levels to this dish than just the bacon, though, that make it so great. Here.... check it out...

Ingredients:

• 4 slices bacon, chopped - turkey bacon is what I use these days.
• 1 bunch fresh kale, about 10 oz, de-stemmed and shredded
• 2 tbsp real sherry (not the grocery store crap)
• 2 tsp Dijon mustard
• 2 tbsp water

Preparation:

Mix sherry, mustard and water together in a measuring cup and set aside.

Place the bacon in a cold large stock pot over medium heat.

(cold pot promotes an even cook on the bacon)

Cook 3-4 minutes, until the bacon browns.

Cook's note here: I made a double batch in these pics and used turkey bacon.

 Add the kale and cook another 3-5 minutes, turning often, and pressing it down with a small lid or spatula until the kale reduces in size and is tender.

Turn the heat to low and add the sherry, mustard and water mix.
Toss until well blended and serve immediately.

Blessed be... and happy cooking!

Greek Orzo Salad with Feta

Adapted from a recipe found on Skinnytaste.com.

This Greek Orzo Salad is perfect for any outdoor gathering this summer. Your friends and family will delight in the subtle Mediterranean flavors that make this salad bright and fresh. Enjoy!

Ingredients:

• 5 tbsp red wine vinegar
• 4 tbsp lemon juice
• 1/3 cup olive oil
• 1/2 tsp garlic powder
• 1 tsp dried oregano
• 1.5 tsp kosher salt
• 16 oz orzo pasta - whole wheat preferred
• 1/2 cup pitted & halved kalamata olives - plus 2 tbsp brine
• 1/3 cup red onion - diced small
• 3 cups English cucumber - diced small
• 2 cups halved grape tomatoes
• 1 orange bell pepper - diced
• 1/2 cup feta cheese - cubed
• fresh oregano (optional garnish)

Preparation:

Cook the orzo in salted water according to Pkg directions, adding 0ne minute beyond al dente for perfect salad pasta. Drain and rinse under cold water until cool. Also run the pot under cold water. Let the pasta drip dry in the colander for about a minute and then transfer to the cooled pot . Blend in a little olive oil to prevent sticking. 

In a large bowl, combine the dressing ingredients. Add the olives, red onion and brine from the olives and mix to combine. 

Stir in the pasta with the cucumber, tomatoes and bell pepper and toss well. Taste for salt and adjust as needed.

Add the cheese just before ready to serve.

Variations:

For added protein and still vegetarian, add chickpeas. Beef strips, shredded chicken or even shrimp will work well also.

Blessed be… and happy cooking!

 

White Bean Salad - Signature Collection

This fresh and bright white bean salad is another example of a restaurant cook not willing to share a recipe back in 2013. After finishing the bacon wrapped scallops that included this tasty treat I could not stop thinking about it all through dinner. Instead of dessert I ordered a second appetizer and we deconstructed right there at the table.

What follows is my version of a white bean salad inspired by the chef at S&P Oyster Company in Mystic Seaport, CT. I hope you enjoy this as much as Carolyn and I do. :-)

I never did write up the recipe back then, but fortunately I was smart enough to take a group shot of the ingredients I used, so that gave me a place to start.

After studying the old pic it was time to get to work cutting up the ingredients using sizes best I could see in the decade old images and guessing at quantities.

This looked like a pretty good balance so I just put it all together, taking really bad notes along the way. LOL Hey... creativity is not always pretty! :-)

Now that I had my salad it was time to create a proper dressing. I could see from the old picture that lime juice was included, so I immediately went to my Luscious Lemon Vinaigrette recipe for guidance. Trial and error came up with this mix.

My mix really brought it all together to create a fresh, vibrant, flavorful salad than can actually stand alone. And finally, here is the ingredient list I can call my own... Enjoy!

Salad Ingredients:

• +/-3 cups baby spinach - should yield 1.5 cups chopped
• 2 15oz cans white beans - drained and rinsed
• 1 orange bell pepper - diced
• 1 shallot - minced
• 2 medium tomatoes - seeded and then diced
• 1/2 English cucumber - peeled, quartered, seeded and diced - should yield 1 cup

Dressing Ingredients:

• 1/8 cup red wine vinegar
• 1/4 cup olive oil
• 1/8 cup fresh squeezed lime juice
• 1/4 tsp table salt
• 1/8 tsp black pepper

Blessed be... and happy cooking!